Sleep: I've tried it all and nothing works, help!

January 30, 2019

 

 

Ideas to try...

 

Here are some methods to help you develop a restful sleep pattern to help you wake feeling refreshed. 

 

If you have difficulty getting to sleep

 

  1. Switching off all screens an hour before bed. Put your phone to sleep, switch off your TV/iPad etc. use low lights, preferably candle light. This all helps to reduce blue light which has been shown to interfere with melatonin production and disrupts our natural circadian rhythms. Orange sunglasses may make you look a little silly but can also work to eradicate blue light.  

  2. Get outside during the day. Following on from the importance of regulating our circadian rhythms, by getting some natural daylight and exercise can assist in regulating our circadian rhythms. 

  3. Waking at the same time every day. By setting an alarm even at the weekends you are reinforcing a regular sleep/wake cycle.

  4. Clear your mental clutter. Write down your thoughts, reflecting on your day and plan for the next day. Then, importantly, leave it all on the page.

  5. Unwind. Have a relaxing bath with some lavender oil and a warm comforting drink. You can also add a drop of lavender oil to your pillow case. Use this time to create a bedtime routine, over time this signals to the body that its time to rest.

  6. Breathing exercises. These can help by activating the parasympathetic pathway helping you to relax. A simple one is to take a deep breath in for the count of 3, hold that breath for the count of 4, breathe out for the count of 5, do this 6 times (easy to remember, just think... 3-4-5-6).

 

If you wake frequently

 

  1. Keep your bedroom cool. At night time we are meant to be cooler so keep your bedroom cool. If you are cold when you go to bed, use a hot bottle.